Food for thought: Honoring the almond

Weekly food for thought with items on the nutritional value of almonds, "Clean Food" by Terry Walters, a recipe for Oven-Fried Chicken Wings and more.

Just a handful of almonds a day may help you maintain healthy cholesterol levels.

“Research shows that a diet high in heart-healthy foods like almonds can reduce cholesterol levels as much as statin drugs, such as lovastatin and mevastatin,” said Susan Mills-Gray, a University of Missouri Extension nutrition and health education specialist.

In addition to helping with cholesterol levels, almonds are one of the richest sources of vitamin E, a powerful antioxidant that reduces the risk of cancer and heart disease. Almonds are a rich source of riboflavin, magnesium, manganese and copper.

A study published in 2005 in the Journal of Nutrition showed that consuming whole almonds, including the skin, doubles the antioxidant intake. A 2010 study suggests that almonds may also help reduce the risk of type 2 diabetes.

Just one ounce — about 22 almonds — packs more protein than an egg and contains more than three grams of dietary fiber, according to Mills-Gray.

“The high protein content staves off hunger,” she said.

Shelled almonds may be whole, sliced or slivered with skin on, or blanched with the skin removed. But almonds are high in calories, so eat in moderation, says Mills-Gray.

Toss them in salad, mix them in cereal, bake with them, sprinkle them on desserts or simply eat them alone as a snack. You can also roast them in the oven at 400 degrees for four minutes on a cookie sheet until they are golden brown.

“Look for dry-roasted almonds that contain no additional ingredients like sugar or preservatives,” she said. Also avoid almonds tossed in sea salt if you are looking to cut down on sodium.

Store almonds in a tightly sealed container in a cool, dry place to prevent them from going rancid and absorbing odors of other foods. Refrigerated almonds will last several months. Frozen almonds will keep for up to a year.

Tip of the Week: Enhance flavors naturally

You can enhance the flavors and retain the nutrition of home-cooked food with various cooking techniques. Poach fish, poultry or meat in flavorful broth instead of oil. Seal in juices with high-heat cooking like pan-searing, grilling or broiling. Sprinkle ingredients with bold flavors, such as feta cheese, cilantro or chipotle pepper.

Heat oven broiler. Trim off wing tips and cut wings into two sections. Melt butter in large saucepan and add hot sauce and vinegar, remove from heat.

Brush oil on both sides of wings and place on broiling rack. Broil 15-20 minutes, turning once. Toss wings in sauce. Serves 4.

-- The Repository (Ohio)

Did You Know?

When thawing a frozen turkey with cold water, allow about 30 minutes per pound, and seal it in a leak-proof plastic bag to prevent cross-contamination.

-- USDA.gov

Food Quiz

A Chinese dish that features crispy stir-fried noodles, chicken, onions and celery in a brown sauce. What dish is this?

A. Chicken lo mein

B. Chicken chow mein

C. Moo goo gai pan

D. Drunken chicken

-- funtrivia.com

Answer is at bottom of column

Wise to the Word: Baba Ghanoush

[bah-bah gah-NOOSH] A Middle Eastern puree of eggplant, tahini, olive oil, lemon juice and garlic. It's garnished with pomegranate seeds, chopped mint or minced pistachios and used as a spread or dip for pita or Middle Eastern flat bread.

-- Epicurious.com

Number to Know

71: One of Kellogg’s Eggo Low-Fat Nutri-Grain Waffles is 71 calories.

– calorielab.com

The Dish On …

“Clean Food: A Seasonal Guide to Eating Close to the Source with More Than 200 Recipes for a Healthy and Sustainable You” by Terry Walters

More than a cookbook, “Clean Food” is a feast for the senses that will nourish mind, body, soul … and the planet, too. With more than 200 fresh, seasonal and tempting vegan recipes, it will help everyone eat the way the want: close to the source.

Terry Walters explains it all and shows us how to eat seasonal, unprocessed and locally-grown foods that are good for us and the environment. Walters’s emphasizes tastes as much as ingredients in delicious recipes that include whole grains, vegetables, legumes, sea vegetables, nuts and seeds. Walters’ dynamic personality shines through on every page, particularly in her extensive introduction to the world of whole foods (which includes a glossary of ingredients).

-- Sterling Publishing

From the Beer Nut’s Blog: Full Sail’s LTD 05 to hit shelves

Full Sail’s new LTD 05, part of their limited edition lager series, will be hitting liquor store shelves in the next week or so.

I had this amber lager last week and really enjoyed it. I’ve been happy with all of Full Sail’s lagers, and this is another standout. Any brewery that can brew several excellent lagers is a brewery that will have a spot in my DBF (dedicated beer fridge) reserved for it. Here’s the press release:

The best brews reflect the delicate balance of art and science. With Full Sail’s latest release in their limited edition lager series, LTD 05, artistry takes form in an amber lager, a sophisticated beer that has an elegant maltiness and is superbly balanced.

“LTD 05, exploring its Viennese roots, is a copper-colored beer with great harmony that is refreshingly round and smooth, balanced with a hint of dark roast that enhances its floral hoppy finish,” said Full Sail’s Executive Brewmaster, Jamie Emmerson.

To read more from the Beer Nut, visit http://blogs.townonline.com/beernut/.

Food Quiz Answer

B. Chicken chow mein

GateHouse News Service

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